Weightlifting

Hang Snatch (knee / % of RM) – 3RM, 90& x 3, 90% x 3 Power Clean + Power Jerk (% of RM) – 3+3RM, 90% x 3+3, 90% x 3+3 Snatch Pull (3 sec pause 1″ off floor first rep) – 85% x 5, 90% x 4, 95% x 3, 95% x 3, 95% […]

Flat-footed Snatch Pull to Hold + Floating Snatch – 70% x 2+1, 75% x 2+1 x 2, 75% x 2+1, 75% x 2+1, 75% x 2+1 Flat-footed Clean Pull to Hold + Floating Clean + Jerk – 70% x 2+1+2, 75% x 2+1+2 x 2, 75% x 2+1+2, 75% x 2+1+2, 75% x 2+1+2 Back […]

NO WEIGHTLIFTING TODAY NOTE: NEXT WEEK WILL GO BACK TO NORMAL WEIGHTLIFTING SCHEDULE MONDAY, WEDNESDAY, AND FRIDAY AT 6:30 PM

Hang Clean (knee) – 70% x 3 x 2, 70% x 3, 70% x 3, 70% x 3 Power Snatch + Heaving Snatch Balance (% of PS) –70% x 3+3 x 2, 70% x 3+3, 70% x 3+3, 70% x 3+3 Clean Pull (3 sec pause 1″ off floor first rep) – 80% x 5, […]

Push Press + Pause Jerk (% of PP) – 75% x 3+2 x 2, 75% x 3+2, 75% x 3+2, 75% x 3+2 Back Squat – 60% x 10, 65% x 8, 70% x 6, 75% x 4, 80% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x […]